The warm waters of Tong’an Bay, the gentle coastal bike track, and the fast, flat run course of the Middle Distance Triathlon Xiamen demand a preparation strategy that maximizes speed, endurance, and confidence. This 44-week triathlon training plan is designed specifically for athletes who want to thrive on this course—whether you’re aiming for a personal best or chasing the podium.

✅ 12-Week Base Phase – Build your aerobic foundation without needing prior base mileage. Perfect for mastering the sustained effort needed for a flat, fast coastal race.
✅ 32-Week Specialized Program – A structured 3-weeks-on / 1-week-recovery cycle ensures peak readiness. Sessions are tailored for consistent pacing in the swim, steady power output on the bike, and controlled speed on the run.
✅ Swim-Specific Conditioning – Focus on open-water efficiency and sighting skills for the counter-clockwise Tong’an Bay course, adapting to predicted tidal conditions.
✅ Bike Power & Aerodynamics – Targeted coastal flat-terrain sessions help you sustain top-end speed on the traffic-free 90km track.
✅ Run Efficiency & Endurance – Interval and tempo runs fine-tuned for the 21.1km flat coastal course, helping you maintain pace in the final kilometers.
✅ Strength & Mobility Work – Functional and conventional strength training builds durability, supports injury prevention, and enhances late-race performance.
✅ Performance Testing with “B” & “C” Races – Gain confidence and race-craft through strategically timed tune-up events before your A-race.

With weekly volumes progressing from ~9.5 hours to a peak of 14 hours, this plan develops the endurance engine, speed control, and mental resilience needed for a flat, high-speed Middle Distance Triathlon. Plus, you’ll receive personalized email coach support to adjust your training to life’s realities while keeping your performance goals in focus.

💥 Step onto the start line in Xiamen knowing you’ve trained with purpose. Your fastest Middle Distance Triathlon is within reach—secure your plan today and make it happen.
REGISTER HERE

EXPLORE MORE XIAMEN TRAINING OPTIONS

CHOOSE YOUR NEXT HIGH PERFORMANCE CHALLENGE HERE →

Have questions? Need help in selecting a plan? Let's Chat!

Want To Get The Most Out Of This Training Plan? — Click Here To Learn More About Andiamo²® Self-Coached Options, Training Plan Purchase Benefits, and How To Receive Your FREE Run Gait Video Analysis!

NAVIGATE OUR ENTIRE TRAINING PLAN CATALOG

*muscle and motion app required